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11-24-2022, 04:28 AM
#1181
Friday, 18-Nov 2022
Weighout: 214.9lbs, Time: 0800 (01:21)
Hydration: 3.5/5
ME/DE Press 185x3, 205x2, 225x10x1 @90-120sec
Incline Hammer Strength 90x12, 100x10,10 @2min
15* Incline DB Bench 80x12,10,10 @2min
Machine fly 150x12,12, 155x10 @90sec
machine Lateral 125 x10, 115x10,10,10 @90sec
OH DB TE 120x 12,12,10
Rope Pressdown 40x15, 60x12,12,10 @90sec
Saturday, 19-Nov 2022
Pullover 50x15,15, 65x12,12,10 @90sec
Rear delt machine 75x12,10,10,10 @90sec
Side bend 97.5 4x15/15, @60sec
Monday, 21-November 2022
Time: 0815 (01:35)
Hydration: 4/5
Mobility
LB Squat 45x5, (sleeves) 45x10, 135x5, 225x4, belt: 315x3, 405x2, 495x1, 525x1, 555x1@9, 475x4 @8,8.5,8.5,8.5,9 @4-5min
Pin Squat 455x3,3 @3min
Barbell Row 225x4x12, @2min
Incline DB Rear Delt 35 4x10 @90sec
Tuesday, 22-Nov 2022
Time: 825 (01:19)
Hydration: 4/5
Lacrosse ball lat
Zpress from pins (clavicle) 45x5,5,5,5, 95x5, 115x3, 135x2, 155x5 @8,8.5,8,8.5,9 @3min
Closegrip Bench 45x5,5, 135x5, 185x4, 225x3, belt: 275x2, 315x1, 265x8,8,8 superset w/BB Curl 95x10,10,10 @90sec b/t movements
Dips 115x10,9,9 superset w/Hammer Curl 75x10/10,10/10,10/10 @90sec b/t movements
Side Raise Machine 62.5x12,12,10,10 @90sec
Pec Deck 160x12,12,12 @90sec
Incline Curl 25x20,10 @90sec
Thursday, 24-Nov 2022
Time: 0830
Hydration: 4/5
HB Squat 45x10, sleeves: x10, shoes x10, 135x5, 225x4, belt: 315x3, 405x2, 455x1, 475x1@8, 415x4 @7.5,7.5,7.5,8,7.5,8 @4-5min
DOHHG Deficit Deadlift 315,405,495,545,565,585x1 @8.5, 455x4 @7,7.5,7.5, @3-4min
Clean 225,235,245,255,265,275,285,295,305x1, 315xMiss,1
Chin-up (Bodyweight) 2x15
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12-02-2022, 04:20 AM
#1182
Friday, 25-Nov 2022
Time: 1005 (01:15)
Hydration: 4/5
Cable side raise 10x20, 20x15, 30x12,12,13 @2min
DE Press 10x3 @ 160 OTM
Machine Incline Press 90x15,15,12 @2min
30* Incline Press 80x12,10,
Pec Deck 160x15,12,12 @2min
Cable OH Triceps 120x12,10,8 @2min
Triceps Pressdown 150x10, 145x12,10 @2min
Prone/Incline DB Lateral 30x15, 35x15,12 @2min
Saturday, 26-Nov 2022
Time: 0950 (00:42)
Hydration: 3.5/5
Band ankle mobility 10x3sec/side
Knee over toe stretch 1x60sec/side
Goblet squat ankle stretch 10x4sec/side
Band distract hip 10x3sec/side
Thomas stretch 3x30sec/side
Prone L-Raise 10 2x15
Prone Y-Taise 10 2x15 superset w/pec stretch 3x10sec/side
Prone rear delt 35x12,12,12 @2min
Body weight pull-up x10,10,8 @2min
DB Pullover 60x15,15,15 @2min
Monday, 28-Nov 2022
Time: 0825 (01:37)
Hydration: 4/5
Mobility:
Ankle 2x1min/side
Hips 1min/side
Pecs 2x45sec/side
Triceps 2x30sec/side
Lat hang 2x30sec
Clean warmup
Clean & Jerk 135x1, 185x1, 225x1, 245x1, 275x7 singles (missed 3 jerks)
HB Squat 135,225,315x3, 405x2, 455x1, 425x4 @8,8,8.5 @3-4min
HB Paused Squat 385x3 @8,8.5,8.5 @3-4min
Rear Delt Ring Fly (5.5) x15,15,12,12 superset with RDL 315x5,5,5 @60-75sec b/t
Tuesday, 29-Nov 2022
Time: 0755 (01:26)
Hydration: 4/5
Mobility:
Band distract ankles 2x1min/side
Couch stretch 3x30sec/side
Pec stretch 3x30sec/side
OH band Triceps stretch 30sec/side
Chin-up hang 30sec
Cable side raise 10x20, 20x15, 30x15,15 @90sec
Press 45x10, 95x5, sleeves 135x4, 185x3, belt 205x2, 225x1,
Dead stop press 165x5 @7,7,7,7.5,8 @3-4min
30* CG Incline Bench 245x3x5, 195x10,10 superset w/BB Row 275x3x5, 245x12 @90sec b/t movements
Prone/Incline DB Side Raise 35x12,12 @90sec
Wednesday, 30-Nov 2022
Time: 0830 (00:050)
Hydration: 4/5
Mobility
Dead hang 10x30sec
Side plank 4x30sec/side
Front plank 2x30sec
Row Ergometer 25min
Thursday, 1-Dec 2022
Time: 0825 (01;33)
Hydration: 3/5
Mobility
Clean & Jerk 45x3/3,3/3, 95x2/2, 135x2/2, 185x2/2, 225x2/2, 250x2/2, 2/2, 2/2, 2/X, 2/2, 2/2, 2/2 @3min
Front Squat 225x1, 275x1, 315x1, 365x1, 375x1, 385x1@8, 325x4 @7, 330x4 @7.5,8 @3min
Front squat with pause 300x3 @7,7.5,7.5 @3min
1-Arm Cable rear lateral 30 4x15 superset w/GHR 45 3x10
Friday, 2-Dec 2022
Weighout 214.9lbs, Time: 0830 (01:00)
Hydration: 3/5
Mobility
1-Arm Side cable raise 20,20,15,20
DB Z-Press 25x5, 45x5, 55x5, 65x5 @7,7.5,8,8,8.5 @2-3min
Chin-up 70x5,5,5, 35x9, BWx10 superset w/Dips 125x10,10,10, 70x12, 35x12, BWx20 @90sec b/t movements
DB Side Raise 40x15,12 @2min
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12-12-2022, 12:46 AM
#1183
Saturday, 3-Dec 2022
Time: 0845 (00:41:30)
Hydration: 4/5
Row Ergometer 5min @00:02:35/500m
Inverted Row (3down) 21,15,9 @60sec superset w/ red mini band ring push-up (12.75/feet on floor) 21,15,9 @2min
Cable Palof Hold (shoulder height) 50 3x30sec/side @60sec
Row Ergometer 6x 20sec on (00:01:45-00:01:54) /100sec off (00:02:43-00:02:54)
Monday, 5-Dec 2022
Time: 0830 (01:00)
Hydration 4/5
Deload week
Barefoot squat 45 30/10/10sec pause
High bar squat shoes and sleeves 45x5pause/5, 135x5, 225x4, belt 315x3, 405x2, 455,475x1, 415x3 @7.5,7,7 @3-4min
Clean warmup
Clean&Jerk 185x2/1, 225x2/1, 255x2/1, 2/1, 2/1 @2-3min
RDL 325 3x5 superset w/1-Arm Cale Rear Lateral 40 2x20/20
Tuesday, 6-Dec 2022
Time: 0805 (01:07)
Hydration: 4/5
Mobility - 15min
Press from rack, dead stop 45x10, 95x5, 135x4, sleeves and belt 185x3, 205x2, 225x1@9, 195x3 @7,7.5,7.5 @3min
30* CG Incline Bench 45,135,185,225x1, 275x3@10, 265x3 @9,8.5 @3min
Barbell Row 135,225x1, 285x3x3 @3min
DB Side Raise 40x15,15 @2min
Wednesday, 7-Dec 2022
Time: 0815 (00:52:15)
Hydration: 3.5/5
Mobility 10min
Inverted Row (3down/45lb plate under heels) 21,15,9 @60sec superset w/ red mini band ring push-up (12.75/45lb plate under toes) 21,15,9 @2min
Side plank 3x35sec/side
Front plank 2x35sec
Row Ergometer 20min 00:02:40-45/500m
Thursday, 8-Dec 2022
Paused Bench 315x3, 365x1, sleeves 385x1
HB Squat sleeves & belt 405x10
Deadlift 405x1, straps & belt 495x8 @8.5
Friday, 9-Dec 2022
Time: 1745 (00:35)
Press 45x10,10
ZPress 45x5, 95x5, 115x4, 135x3, 155x3,3,3,3 superset w/chin-up 70x3,3,3
Dips 115x6,6,6
DB Side Raise 40x15,15
Saturday, 10-Dec 2022
Time: 0905 (00:45)
Hydration: 4/5
Mobility
Row Ergometer 5min @00:02:30/500m
Circuit: 00:09:30
BW Chin-up 15+6, 9+6, 5+4 superset w/ red mini band ring push-up (12.75/feet on floor) 21,15,9
12mins sandbag shoulder
x10,9,8,7,6,5/side rest for remainder of 2min block
Monday, 12-Dec 2022
Time: 0815 (01:32)
Hydration: 3.5/5
Mobility x15min
Snatch warmup, 95x3, 135x2, 165x10x1 (x2 misses) @60-90sec
Clean 185x2x1, 225x3x1, 255x1, 285x5x1 (x1 miss) @2min
Strict Press 135x3, no belt/sleeves 185x4 @8,7.5,8,8, @2-3min (progressing from 5x4 to 5x6)
Prone/Incline DB Side Raise 35x15, 40x10,12 @2min
Notes: revised training plan/will post it later. I tried jerking today, but I was struggling with my right wrist getting into the proper front rack position. Couldn’t make it happen today. I had planned to back off and do push press or jerk triples
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12-19-2022, 12:55 AM
#1184
Tuesday, 13-Dec 2022
Time: 0800 (01:28)
Hydration 3.5/5
Mobility x5-8min (ankles, hips, glutes)
HB Squat BWx10, 45x5,5, sleeves 135x5, 225x4, 315x3, belt: 405x2, 435,455,475x1, 405x4 @7,7.5,7.5,7.5 @3-4min
Row 285x 5,5,5 255x12@8 @1-2min & Paused Bench 45x10, 135x5, 225x4, 275x3, 315x2, 335x1, 365x1, touch & go 315x5 @8,8,8 @2min
Prone/Incline Rear Raise 40x12,12,12 @1.5min & CG Bench 275x8 @7, 280x8 @9, 275x8 @9.5 @1.5min
Thursday, 15-Dec 2022
Time: 0810 (01:24)
Hydration 4/5
Mobility 24min
Snatch 45x3/3, 95x1, 115x1, 135x1, 155x1, 175x1, 185x1, 195x1,1,1 OTM
Clean & Push Jerk 185x1/1, 205x1/1, 225x1/1, 245x1/1, 255 singles x8/6 @2-2.5min
Press 135x15,12,10 @2min
Standing DB Side Raise 40x12,12,12 @2min
Friday, 16-Dec 2022
Time: 0800 (01:10)
Hydration: 4/5
Mobility: 8min
Front Squat BWx5,5,5, 45x5,5, sleeves 135x5, 225x4, belt 275x3, 315x2, 345x1, 365x1@8, 315x4 @7,7,7,7 @3-4min
Rear Raise 40x15,12,12, & Inc DB Bench 80x12,12,10
RDL 335x3x5 & Dips BWx3, 45x3, 90x3, 135x8,8,8, 90x15, 45x20 @90sec b/t each
Saturday, 17-Dec 2022
Time: 0840 (00:48)
Hydration: 4/5
Mobility 10-12min
Chin-up 15+6@30sec, 9+6@30sec, 9
Red mini band ring push-up(feet on 2 45lb bumper plates) 21, 15, 9, @2min b/t rounds
KB Swing 5/5-4/4-3/3-2/2-1/1-2/2-3/3-4/4-5/5 OTM
Sand bag shoulder 10/10, 9/9, 8/8, 7/7, 6/6 OT2M
Monday, 19-Dec 2022
Time: 0815 (01:40)
Hydration 4/5
Mobility x25min
Snatch warmup drill
Snatch 95x2, 135x2, 155x2, 170x8x1 @90sec
Clean & Jerk 185,225,255x1
Clean 275x1, 290xX,X,1,1,X,X, 275x1, 280x1, 285x1, 290xX @120sec
Press (no sleeves) 135,185,205, 225x1 @10, 185x5 @8,8.5,9,10, x4@10 @3min
Prone/Incline Side Raise 40x12,12,12 @2min
Last edited by SClark08; 12-23-2022 at 12:00 AM.
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12-27-2022, 09:38 AM
#1185
Tuesday, 20-Dec 2022
Time: 0810 (01:30)
Hydration 4/5
Mobility x5-8min (ankles, hips, glutes)
HB Squat BWx10, 45x5, ST sleeves 135x5, 225x4, belt: 315x3, 405x2, 435,455x1, 415x4 @8,8.5, 405x4 @7.5,8,8 @3-4min
Row 290x5,5,5 260x12 @1-2min & Paused Bench 45x10, 135x5, 225x4, 275x3, 315x2, 335x1, 365x1, touch & go 315x6 @8.5,9,9 @2min
Prone/Incline Rear Raise 40x12,12,12 @1.5min & CG Bench 280x8,8, 275x6 @1.5min
Notes: the bar I used today had a slight bend on it. Nothing too drastic, but I could feel it moving around on my back. Idk if it was that or general fatigue that made today move so poorly. No music today, either. That could have become more of a crutch than I had previously given it credit.
Thursday, 22-Dec 2022
Time: 0825 (01:23)
Hydration: 3/5
Snatch 45x3, 95x2, 115x1,1, 135x1,1, 155x1,1, 175x1, 195,200x1, 205x1,1,1 @2min
Clean & Jerk 225x1, 245x1, 265x8/6 @2min
Press 135x16,10,8 @2min
Standing DB Side Raise 40x15,15,15 @2min
Friday, 23-Dec 2022
Time: 0825 (00:53)
Hydration: 3/5
Mobility: chicken wing 1x15/side, punch 1x15/side
BW pull-up x5 strict/dead hang
Chin-up 10x14-5-2, 9+6,6+3 superset w/ red mini band ring push-up (feet on 12” box) 21,15,9 @2-2.5 min
Dips 90x2, 115x2, 160x6,5,5, 115x8, 90x12 superset w/ prone/incline Rear Delt Fly 40x12,12,10,10 @60sec b/t movements
15* incline DB bench 80x12,12,11 @2min
Saturday, 24-Dec 2022
Time: 0850 (01:16)
Hydration: 4/5
Mobility
Front squat light sleeves 45x5, 135x5, belt 225x4, 315x3, 365x1, 385x1, 405x1@9, 315x4 @7.5,7.5,7.5,7.5,7.5 @3-4min
DOHHG RDL 135,225,315x1, belt: 345,355,365x5 @3min
Conditioning: 45lb sand bag to shoulder
x10-9-8-7-6-5-4-3-2-1 each side
Decreasing rest: 90sec -10sec each set
Monday, 26-Dec 2022
Time: 0900 (01:40)
Hydration: 3/5 mild headache
Mobility: ankles, pigeon, couch, chicken wing, punch, lats, triceps, toes, wrists
Snatch warmup
Snatch light sleeves 95x3, 115x2, 135,155x1, 175x8x1 @1-1.5min
Clean 185,205x1 belt: 225,245,275x1, 295x1,X,1,1,1 @1.5-2min
Press 135,155x1, belt: 185,205,225x1, sleeves & wraps 205x3 @8.5,9,9,9,9.5 @3min
Prone/Incline Side Raise 40x13,13,13 @2min
Tuesday, 27-Dec 2022
Time: 0825 (01:27)
Hydration: 3.5/5
Mobility: ankles, hips, glutes, shoulder
HB Squat BWx5,5,5, lite sleeves 45x5, 135x4, 225x3, belt: 315x2, 405,455,475x1, 410x5 @7.5,7.5,8,8.5 @3-4min
CG Bench 45x5,5, 135x4, 225x3, 275x2, 315,335x1, 275x8,8,8,8 superset w/ BB Row 290x5,5,5, 260x12 @2min b/t movements
Machine Rear Delt 160x15,15,15 & Pec Deck 160x15,15,12 @60-90sec b/t each
Notes: I’ve been experiencing a flare up in my left anterior shoulder/discomfort in overhead position and putting a backpack on. I’ll be reducing my pressing volume and getting rid of flat bench (keeping Closegrip, for now), and adding some mobility/rehab back in. My right foot is still messed up (metatarsalagea); going on 6 months now. I have anti inflammatory cream, stiffer soled shoes, better inserts, metatarsal pads, I’m walking less, and have been working on hip, ankle, and toe mobility.
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12-28-2022, 12:48 PM
#1186
dude, you are way too strong to not be a powerlifter lol
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01-01-2023, 05:49 AM
#1187
Thursday, 29-Dec 2022
Time: 0818 (01:35)
Hydration: 3/5
Mobility:
Foam roll lats 2min/side
Band ankle 2x30sec/side
Elevated pigeon pose 1x30sec/side
Couch stretch 1x30sec/side
Low Band OH triceps 1x30sec/side
Band arm circle 1x15/side
Band punch 1x15/side
Band chicken wing 1x15/side
BW paused squat 5x5sec
Bottom up KB L-Ext rot/hold “Arnold press” 5x5sec/side
Snatch 45x3,3, 95x3, 115,135,155,175,195x1, 210x1,1,1,1,1 @1-1.5min
Clean & Jerk 205,225,245x1, 270x9/6 @1.5-2.5min
Standing DB Side Raise 40x20,20 @2min
Notes: I tweaked my neck on clean 3 or 4. To reduce volume and let my shoulder feel better I skipped the press and am using jerk as my heavy stress for the week. Only 2 of the 6 jerks were complete - the other 4 had press-outs. I’m just not very good at changing direction out of the dip (quickly) and confidently diving under/splitting.
Friday, 30-Dec 2022
Time: 0845 (01:22)
Hydration: 3.5/5
Mobility:
Band ankle 2x30sec/side
Couch stretch 2x30sec/side
Band arm circle 1x20/side
Band punch 1x20/side
Band chicken wing 1x20/side
BW paused squat 5x5sec
Bottom up KB L-Ext rot/hold “Arnold press” 5x5sec/side
Front Squat light sleeves 45x5, 135x4, 225x3, belt: 315x1, 365x1@8, 325x4 @7.5,7.5,8,8,8.5 @3min
RDL 365x5,5,5 @2min
15* Incline DB Bench 80x12,12,12 @2min
Machine rear delt fly 160x15,15,15, superset w/pec deck fly 15,10,10 @60sec b/t movements
OH Triceps Rope Ext 160x12,10,8 @2min
Saturday, 31-Dec 2022
Time: 0940 (00:32)
Hydration: 3/5
Warmup: Row Erg x5min @00:02:30 min/500m
Bodyweight pull-up x50 8.5min
45lb sandbag to shoulder 10/10-1/1 @60-15sec rest b/t rounds
Notes: beyond technique drills and an empty bar, I will be foregoing training the snatch for awhile. I want to see is that has been contributing to my resent left shoulder pain.
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01-09-2023, 12:54 AM
#1188
Monday, 2-Jan 2023
Time: 0820 (01:38)
Hydration: 4/5
Mobility
Ankles
Hips
Glutes
Lats
Triceps
Pecs
BW Squat 3x5
Bottom up KB Press 5@5sec/side
Snatch warmup
Clean & Jerk 95,115,135,185,205,225,245,265x1
Clean 285x1, 300xX,X,1,X,X,1,1,1 (4 of 8)
Press 135x1 some pain, 185x1 more pain, 210 impossible. Planned 210x5x3
Bottom up KB Press 25x5R/5L, 35x5/5, 44x5/1-2-X-X, 35x5/5, 40x5/5, 5/2xx, 30x5/5, 5/5, 5/5 @2min
DB Side Raise 40x15,15,15 @2min
Notes: I had issues off the floor during the clean - just wasn’t feeling confident or explosive. Press was an absolute train wreck; my left shoulder is a mess.
Tuesday, 3-Jan 2023
Time: 0820 (01:18)
Hydration: 2.5/5
Warmup: barefoot 45lb squat x5@5 sec pause, 5 regular
HB Squat shoes/light sleeves 45x5, 135x5, 225x4, belt: 315x3, 405,455,475x1, 430x4 @8,8,8.5, 425x4 @8.5, 415x4 @8.5 @3-4min
Barbell Row straps 295x5,5,5, 265x16 superset w/incline hammer strength press 90/side x15,15,15,15 @60-90sec b/t movements
Triceps rope Pressdown 150x12,11,10
Prone/Incline supinated rear delt kickback 30x15,15,15 @2min
Thursday, 5-Jan 2023
Time: 0820 (01;10)
Hydration: 4/5
Warmup: ankle, hip, glute, triceps, lats
Band Ext Rot 2x15/15
KB Ext Rot 18x12/12
Clean 135,185,205,225,245x1, 275x10 of 15 @60-90sec
Tempo BB Press 3-1-3 135x3
Bottom up KB Press 35 5x5 @60sec
Prone/Incline around the world 25x12, 20x12,12,12 @90sec
Low Cable Lateral 30# 3x10/10 @60sec
Friday, 6-Jan 2022
Time: 0800 (01:14)
Hydration: 4/5
Mobility: ankles, hips, squat
Front Squat 45x5, 135x4, 225x3, belt: 315x2, 335,355,375x1, 335x4 @7.5,8,8,8.5,8 @3-4min
Hammer Decline Press 135/side x15,15,15,15 superset w/
RDL 370x4*, straps: 5,5 @90sec b/t movements
OH Triceps Rope Ext 160 x12,10, 150x8,8 @2min
Saturday, 7-Jan 2023
Time: 0915 (00:54)
Hydration: 3/5
Foam roll lats, spine, pecs
Pre-hab: L/Y/T raise 5lbs 1x20 each superset w/ 30sec pec stretch
7min Chin-up 20,10,5x3
BUKB Walk 35/hand x4 @20paces @2min
Row Erg 20min @00:02:45/500m avg pace 3665m
Monday, 9-Jan 2023
Time: 0810 (01:35)
Hydration: 3/5
Mobility: pecs 3x30sec, LYT raise 5lbs 2x12, hips and ankles
BU KB Ext rot (left only) 5x3 @5sec holds
HB SQ BWx5, shoes 45x5, light sleeves 45x5, 135x4, 225x3, belt 315x3, 405x1, 435x1@7.5, 455x8/8.5, -10% 410x4 @8,8,8.5,8 @3-4min
Deadlift 315,405, straps & belt 495,545,565x1@9, hook grip 510x3 @8,8,8 @3-4min
Row 300x5,5,5, 270x12 @2-2.5min
Prone/Incline Rear delt kickback 25x20, 2xMyo-20
Notes: weighed ≈208lbs yesterday (shoes off/clothes on). Today my leverages feel slightly off; belt fits looser. I’m moving through the squat slower/not rebounding with as much authority. Working up to a single @8, then stripping off a percentage is definitely the way to go; otherwise I’d be pounding my head against the bricks/missing reps, trying to move too high of a load. Deadlift was making my shoulder hurt worse, so I cut it off at 566.
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01-21-2023, 12:41 AM
#1189
Tuesday, 10-Jan 2023
Time: 0815 (01:20)
Hydration: 3.5/5
Mobility: foam roll neck & lats, pec stretch 3x30sec/ea. LYT raise 1x15ea, band ankles, couch stretch
Snatch warmup drill w/stick
Clean 135,185,205,225,245x1 265x12x1 @60sec
BUKB Press 35x6/6, 6/6, 8/8, 8/8 superset w/chin-up 70x5,5,5, 35x10 @60sec b/t movements
Extra ROM side raise 20x20, 2xMyo-20 @90sec
Hi-Cable OHTE 60x15, 80x10,10 @2min
Notes: cleans were a bit sluggish/pop off the bottom wasn’t as pronounced; likely residual fatigue from deadlift and squat yesterday. Ankle throbbing through the day. Added Naproxen 2x/day.
Wednesday, 11-Jan 2023
Time: 0825 (00:55)
Hydration: 3/5
Couch stretch 2x30sec/side
Band ankle 2x30sec/side
Doorway pec 10x5sec
7min: 10reps/rest remainder of minute
Foot elevated ring push-up 3x10
Feet on floor ring push-up 4x10
BUKB 1-arm walk 40lbs 2x20 strides/side
BUKB L-walk 35lbs 3x20 strides (both arms)
Row Ergometer 20min @ 00:02:35-00:02:45/500m
Thursday, 12-Jan 2023
Time: 0820 (01:20)
Hydration: 3/5
Warmup: foam roll spine & lats, hips & ankle stretch, snatch warmup drill
Clean 135,185,205x1, 225x5x3 @2min
Front Squat 315,335,355,375x1, 325x5 @7.5,8,8 @3-4min
Clean Grip RDL 375x5,5,5 @2-3min
Kroc Row 120x20/20 @90sec b/t arms
Hi-Cable Rear delts 40x20, 50x20,15+5 @90sec
Friday, 13-Jan 2023
Weight: 205, Time: 0830 (01:03)
Hydration: 3.5/5
Ankles & hips
Prone Ext rot 10x5sec holds
BUKB Ext rot 25lb 5x5sec holds
BUKB OH Carry 2x 40lbs x20/20strides
BUKB L-Carry 4x 35lbs x20strides
Feet on floor Ring push-up (12.75) 3x10
Knees ring fly (10.75) 2x10
Row Ergometer 00:02:27-00:02:30/500m x20mins 3970m
Saturday, 14-Jan 2023
Time: 0840 (01:50)
Hydration: 3/5
Hips, ankles, barefoot squat, snatch drill
Clean singles 135,185,205,225,245,275,295,305x1, 310xX,1, 315x1, 320x1, 325xX,X, 305xX,1 (6 of 10 singles above 90%)
HB Paused Squat 315,385,415,435,455x1@8, 410x3 @8,8,8.5,9 @3-4min
Pull-up 60x6 @6.5,7,7 @2min
Cable Side Raise 30# x20, 2xMyo-20 @120sec
Monday, 16-Jan 2023
Weight: 203lbs, Time: 0830 (01;32)
Hydration: 2.5/5
Calories: Maintenance (avg 3k/day)
Mobility: hips, ankles, BW paused squat
Warmup: snatch drill, RDL, BB Row, BB Squat
Clean 135,185,205,225, belt 245,275x1, 295x1,X,1, 300x1,1, 305xX,1
HB Squat 135,225,315,belt 405,455x1, 475x1 @8.5/9, 420x5 @8.5/9, 415x5 @9, 405x5 @8,8,8 @3-4min
Clean-width grip RDL straps 380x5,5,5 superset w/smith machine split squat 1x90x12/12 @90sec b/t movements
cable neck flex (19) 90x20, 100x20 @60sec
Cable neck Ext (13) 90x15,11 @60sec
Notes: had some upper back pin, right side. It distracted me during squatting. I am not used to fives either; I am accustomed to holding my brace for 3 to 4 reps. Left shoulder is still stiff and painful.
Tuesday, 17-Jan 2023
Time: 0830 (00:58)
Hydration: 2.5/5
Barbell Row straps & belt 275x8, 260x10,10
Incline hammer strength press 110x10,10,10
Flat DB Bench 100x12,12,12 superset w/1-Arm DB Row 100x3x12/12, @60-90sec b/t movements
30* prone rear delt 30x12,12,12 @2min
70* prone side delt 30x12,12,12 @2min
Wednesday, 18-Jan 2023
Weighout: lbs, Time: 0830 (00:25)
Hydration: 3/5
Row Ergometer @10 00:25:00 @ 00:02:26/500m x5150m
Thursday, 19-Jan 2023
Time: 0835 (01:21)
Hydration: 4/5
Mobility: hips & ankles
Clean 135x3, 185,205,225,245x1, 255x 6x3 @2-3min
HBP Squat (just off bottom) 135,225,315x1, belt 405x3 @7.5,7.5,8.5,8,8,8.5 @3-4min
Walking lunge 40lbs/hand 2x15/15 superset w/GHR 35x10,10 @60-90sec b/t each
Neck flexion (19) 100 3x25 & extension (13) 80x25,20,15 @60-90sec
Friday, 20-Jan 2023
Time: 0835 (01:10)
Hydration: 4/5
Roman chair L-Raise 10lbs/hand 3x15 superset w/wall pec stretch 3x15sec/arm
Chin-up 2x3, 45x10,10,8, 25x10 superset w/30* DB Bench 40x10, 55x8, 70+red band 4x10
Pec Deck (4) 160x12,10, 145x10 & Deficit Push-up x2chains 12,10,10 @2min
Hi-OH Cable Rope Extension 80x10,10,10 @2min
Low cable side raise 30x15/15,15/15,12/12 @60sec
Hi cable side raise 30x15R/15L,15/12,12/12 @60sec
Saturday, 21-Jan 2023
Time: 0835 (01:03)
Hydration: 3/5
Lat stretch
45* L-Raise 10lbs/hand 3x16 superset w/ wall pec stretch 3x30sec/arm @90sec
Hex Farmer walk +90/side 60m, +135/side 60m, +180/side 30m x4 @2min
Assault bike 20m avg 45RPM
Notes: tore a callus; lots of blood.
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02-03-2023, 12:53 AM
#1190
Monday, 23-Jan 2023
Time: 0835 (01:30)
Hydration: 2.5/5 *headache after
Mobility: hips&ankles
Clean 135,185,225,275x1, 300x X,1,1,X,1,1, tore callus @90-120sec
LB Squat *shoulder wouldn’t allow it
HB Squat 135,225,315x1, belt 405,435,455x1@7.5/8, 475x1@8.5, -12.5% 420x5 @7.5,8,8,9.5*,9 @3-4min
Bentover Row straps 225x10,10,10,8,8 superset w/smith machine split squat 90x12/12, 12/12 superset w/GHR 35x12,12 @2-2.5min b/t movements
Notes: squat set 4, farted twice and an annoying radio add started mid way through the set. Hard to get focused/braced properly. That effort depleted me more than it should have, which made set 5 harder than it should have been.
Tuesday, 24-Jan 2023
Time: 0835 (01:20)
Hydration: 4/5
Table lat stretch 1x10@5sec
Wall pec stretch 3x15sec/side
Band Ext rot W 5x5sec
Seated DB Ext rot 15x8,8 per side
DB Bench 40x10, 60x8, 80x8, 105x12,12,11,9 @2-3min
Incline hammer machine (seat @10) 90x10, 80x12,12, @2-3min
High cable rear delt cross 20x20, 30x13,12,12 @60-90sec
Low cable side delt cross 20x12,12,12,10 @90sec
Bayesian Curl 50x15, 60x12,9+3 @90-120sec
Triceps rope extension 110x15, 130x15, 140x12,10 @90-120sec
Neck Flexion (19) 110x25,25,25 superset w/ Neck extension (13) 80x25,25,22 @60sec
Thursday, 26-Jan 2023
Time: 0830 (01:08)
Hydration: 3/5
HB Squat 45,135,225,315x3, 405,435,455,475x1 @8.5, -15% 405x5@7.5, 395x5 @7,7.5,7 @3-4min
Chest to Bar/dead hang/hollow body Pull-up BWx8,8,7 & RDL 385x5,5,5 @1-1.5min b/t movements
Seated Row Machine Face-pull 50x15, 55x15, 60x15,15 @90sec
Walking KB Lunge 53lbs each hand 2x12/12
Notes: I wanted to achieve at least a 5% offset on this second squat session. I’ll do 4 sets of 5 this week, then do 5-6x5 on Monday and 5x5 on Thursday. That’ll give me two solid weeks of heavy tonnage. In week 3, I’ll scale back the volume but keep intensity high. I’ll repeat that 3 week cycle another 1-2 times, assess and depending on how I feel, take a greater deload.
Friday, 27-Jan 2023
Time: 0820 (00:55)
Hydration: 4/5
No warmup/mobility
DB Bench 50x10, 70x8, 95x6, 115x4, 135x4@7, 115x12, 60sec rest x6
30* DB Bench 60x22@9.5, 15@9.5, 13@10 @2min
Incline DB Side Raise 30x15,14,12,12 @2min
45* DB Spider Curl 30x15, 35x12,12,12 @2min
OH Triceps Rope Extension 72.5# x15, 87.5# x10, 80# x10,9 @2min
Notes: only minor shoulder discomfort. My DB pressing has minor elbow flair - maybe 15-30* adducted. Feels pretty solid. At heavier loads my shoulder lights up a little. But they could be purely from the awkward set up/heaving 135s into place
Saturday, 28-Jan 2023
Weighout: 210.3lbs, Time: 0825 (00:30)
Hydration: 4/5
Row Ergometer @10 00:02:26:5/500m x30min (6160m)
Monday, 30-Jan 2023
Time: 1150 (01;37)
Hydration 4/5
Mobility: hips, ankles, glutes, pecs, lats
HB Squat 45,135x5,225x4,315x3, belt 405,425,445,465x1 @8
Clean 135,185,225,275x1, 295x1,1, 300x1,X,1, 305xX,X,1,1 @60-90sec
HB Squat 395x5 @7,6.5,6.5,6.5/7,7,7 @3-4min
Clean grip Shrug & Power Shrug straps 405x8/6, 8/6, 8/4 @2min
GHR 35x15,15, superset w/smith split squat 45/side 12/12, 12/12, @90sec b/t movements
Neck Flexion (23) 120x 20,20,20 superset w/
Neck Extension (13) 90x20,20,20 @90sec b/t rounds
Tuesday, 31-Jan 2023
Time: 1200 (01:05)
Hydration: 4/5
Warmup: prone shoulder 3-raise 1x20 each
Row 45x10, 135x5, 185x4, belt: 225x3, 275x2,5,5,5, 245x12,10 @2-3min
Flat DB Bench (no sleeves) 80x10, 100x6, 120x4, 115x13+6 @60sec
30* Incline DB Bench 65x15,12,10 @2min
1-Arm High cable rear cross 30x15/15,15/15, 15/15 @90sec
Low cable side raise 25x15,12,10 @2min
Bayesian curl 60x12,12,10,8 superset w/
Triceps rope Pressdown 140x12,12,10,10 @1.5min
Wednesday, 1-Feb 2023
Time: 0835 (00:56)
Hydration: 3.5/5
Warmup: prone shoulder 3-raise 1x20ea
KB swing 25x5, 45x5, 55x5, 80x5, 125x5
KB offset carry 70 4x30m/side @30sec
Hanging leg raise 20,18 @2min
Cable cross crunch 130x10/10, 140x10/10
Cable Palof press (shoulder height/width) 50 2x15/15
Row Ergometer 25min avg 00:02:42/500m (4590m)
Thursday, 2-Feb 2023
Time: 0840 (01:32)
Hydration: 3/5
Warmup: 3-way prone shoulder 1x20ea, pecs & lats, snatch drill
Clean 135,185,225x1, 240x4x1@45sec, 258x4x1@60sec, 273x4x1@115sec, 290,295,300,305x1@90sec
HB Squat belt: 315,405,435,455x1@7.5, 375x6 @7,7,7.5,7,7.5 @3-4min
RDL 390x5,5,5 superset w/walking KB lunge 53/hand x12/12,12/12 @90sec b/t movements
Neck Flexion 120x25,23,20 superset w/ neck extension 90x25,20,19 @90sec b/t rounds
Notes: squat programming is as follows: Monday 1@8, -15% x4-6 sets of 5. Thursday 1@8, -20% x4-6 sets of 5-6.
Friday, 3-Feb 2023
Time: 0830 (01:17)
Hydration: 3.5/5
Prone 3-way shoulder 1x20ea, lat stretch
Dead hang Pull-up BWx3, 45x5x5 @2min
30* Inc DB Bench sleeves 50x10, 65x8, 80x6, 100x4, 120x2, 90x12+8 @60sec
Flat DB Bench sleeves 80x22,15,13 @2min
High incline side raise 35x15,12,12,10 @2min
45* spider curl 40x12,10,8,8 @2min
OH Triceps Rope Extension 80x12, 85x12,11,9 @2min
Seated cable Facepull 65x15,15,15,13 @2min
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